Snatch Complex

Snatch Pull + Power Snatch + Overhead Squat

I haven't worked on snatches in a few weeks. Since the Open, I've been doing more classes and focusing less on the barbell club programming. My lifts may have suffered but I was excited to get back into snatching a heavy weight.

Started off with 40 kg and worked up to 75 kg. It took a few reps to get used to the movements. Surprisingly, my lifts were not bad. I did miss my first attempt at 75 kg but was able to finish the second attempt. My current power snatch PR is 78 kg, and I'm only 3 kg short on this complex. I may want to try for 80 kg in my next power snatch PR attempt.

WOD

For Time - 4 Rounds, TC - 9 Minutes

15 hang power snatch (95 lb.)

30 double unders

I did this WORKOUT almost two years ago. I scaled to 75 lb. on the barbell and was only able to finish three rounds in seven minutes. Confident in my fitness, I decided to attempt this workout at 95 lb. My goal for this workout was to finish all four rounds under time cap.

The first round went well. I completed the first set of snatches unbroken and the first set of double unders unbroken. The first round took about 1:15 to complete. The next three rounds however were a lot harder. I had to break up the power snatches into two sets and then three sets. I would trip up on the double unders after a few reps or my arms would get tired and I would have to stop and rest. I may have started this workout too fast and should have paced it a bit better. It was a lot harder than I imagined but I did reach my goal, finishing at 8:22.

Lift Heavy and Level Up!

Strict Press - 3 Rep Max (135 lb.)

I was not able to match my previous 3RM of 145 lb. I was able to lift 135 lb. without a problem but got stuck at 145 lb. We haven't done strict press in awhile but we have been doing a lot of strict HSPU which I thought would transfer over. Hopefully, I'll be able to regain my strength in this lift and get back to a new strict press pr!

AMRAP - 12 Minutes

150 double unders

-then-

AMRAP

15 push press (60 kg)

10 front squats (60 kg)

5 power snatches (60 kg)

This was my favorite workout of the week. It's not too long (20 minutes) and I like all the movements. My goal for this workout was to finish two rounds. Others in previous classes were finishing two to three rounds. The double unders went well and was able to finish 75 reps before breaking. My arms were tired and I couldn't keep the rhythm. I wasn't able to go for another 75 reps and had to break it up into a few sets. I finished the double unders around three minutes and started on the barbell portion of the workout.

We did this workout after the strict press 3RM and the 60 kg push press felt heavy. I was able to complete eight reps before dropping the bar. I completed four reps and had to drop the bar again. I had to take a few minutes to recover but I eventually finished the last three reps. The front squats were not a problem in the first round and was able to finish unbroken. I did the power snatches in singles. The second round was harder than the first. The push press was broken up into sets of four to five and I would take a minute in between. I was able to finish ten reps of the front squats by time.

Overall, this was a great workout. I was short of my goal but I did my best. This will be a fun workout to retest.

Lift Heavy and Level Up!